Standing · Beginner
Warrior II
Virabhadrasana II·वीरभद्रासन II·vīrabhadrāsana II
Also called: Warrior 2, Hero Pose II
Warrior II is endurance work disguised as alignment work. For sluggish kapha mornings or unfocused vata, the demand to hold a strong shape with steady breath is the practice. We hold longer than feels comfortable on purpose.
Benefits
- Builds strength and stamina in the quadriceps, glutes, and calves
- Opens the inner thighs and groin, releasing hip tightness from sitting
- Improves shoulder endurance and postural awareness
- Cultivates focused attention — the gaze over the fingertips trains drishti
How to practise Warrior II
- Stand at the front of the mat.
- Step the feet wide apart, about a leg-length.
- Turn the right foot out 90 degrees so the toes point to the right.
- Slightly turn the left foot in, around 30 degrees.
- Bend the right knee toward 90 degrees, knee tracking over the second toe.
- Press the outer edge of the back foot down firmly.
- Extend the arms out to the sides at shoulder height. Gaze over the right fingertips. Switch sides.
Suggested hold: 45s · Breath: Natural
How Warrior II affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Neutral | broadly neutral |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Pregnant women in the third trimester should narrow the stance and skip the deep knee bend
- Avoid with a recent knee or hip injury
- Don't practice with severe high blood pressure
- Skip if you have chronic shoulder injury — keep the arms by the sides instead
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Shorten the stance if the knee won't bend over the ankle without strain
- Hands on hips for shoulder injury or fatigue
- Practice against a wall — back heel on the wall for stability feedback
Traditional source: Modern hatha — Named for the warrior incarnation Virabhadra. Modern asana, codified in 20th-century hatha (Krishnamacharya lineage).